CHIPOTLE CHICKPEA TACO BOWL

Meat Free Monday is back! Check out this cheeky Chipotle Chickpea Taco Bowl. Packed with protein and served up with a delicious rice and carrot and corn salsa. Its quick and tasty.

Each portion is packing in  429 Calories/Protein 22/Carbs 94/Fat 10

Ingredients

  • 150g tinned chickpeas, drained.
  • 175g cooked brown rice.
  • 50g carrots, diced.
  • 50g frozen corn.
  • 2 tbsp guacamole.
  • 1 tbsp sour cream.
  • 2 tbsp dried coriander.
  • 1 tbsp chipotle paste.
  • 1 tsp chilli flakes.
  • 15g fresh coriander.
  • Salt and pepper.
  • 1 lime wedge.

Directions

  1. Heat a pan with a little oil and fry the carrots until soft. Place in a bowl with the frozen corn and chilli flakes. Set aside.
  2. In another bowl add the rice, 1 tbsp dried coriander and 15g of chickpeas mix and microwave for 1 minute on full power.
  3. In another frying pan and the rest of the chickpeas, dried coriander, chipotle and cook through, finish with salt and pepper.
  4. When ready, add to a bowl as shown. Place on the guacamole, sour cream and picked coriander.
  5. Top with a lime wedge. Perfect to eat now or into a tub and lunch it up at work.

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PERFECT PROTEIN PIZZA

Hands up if clean eating Pizza is the holy grail? yep thought so. we’ll here is a recipe that’ll tick all your boxes. It incorporates our pulled turkey recipe from last week which you can find HERE.

Each pizza is packing in  429 Calories/Protein 32/Carbs 37/Fat 17

Ingredients

  • 1 protein flatbread
  • 30g of pizza sauce (600g jar of passata, 150g tomato puree, 1tbsp oregano, 1 minced clove of garlic, 1 tsp paprika salt and pepper – mixed in a bowl, makes 24 portions)
  • 30g pulled turkey
  • 30g cheddar
  • 20g feta

Directions

  1. Toast one side of the flat bread under the grill on a medium heat.
  2. Add the sauce, turkey and then both cheeses
  3. Grill for a further 3-4 minutes until the cheese has melted – Don’t let those edges burn!
  4. Serve with some awesome CAJUN WEDGES……

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SOUTHERN BAKED OATY CHICKEN

SOUTHERN BAKED OATY CHICKEN Hold on to your hats people – The Colonel will be trying to get in touch when he sees this! On the menu for you and the kids this final week of Summer Holidays is the proper tasty Southern Baked Oaty Chicken, a lean version on the classic! Served in soft […]

SATURDAY NIGHT FAKEAWAY-SUPER LEAN BEEF BURGERS

The last Bank Holiday is here! Take your BBQ to the next level with these handmade burgers and style them into your very own Replenish One Burger stacked with salsa, grilled halloumi in toasted buns. Throw some of our cajun wedges into the mix and you’ve got the dream weekend.

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CHICKEN AND CHORIZO JAMBALAYA

Need a dinner idea thats an absolute banger and ready in 30 minutes. Welcome to the Deep South. It’s Jambalaya time……….

Each portion is packing in  566 Calories/Protein 39/Carbs 62/Fat 18. Recipe serves 4.

Ingredients

  • 400g chicken breast in 1cm slices
  • 200g chorizo stick sliced into chunky half moons
  • 250g pilau rice
  • 1 medium onion, diced.
  • 2 sliced red peppers
  • 350ml of vegetable stock
  • 1 x 400g can of chopped tomatoes
  • 1 tbsp peri peri
  • 1 tbsp smoked paprika
  • 1 tsp chilli flakes
  • 1 tbsp tomato puree
  • Juice of 1 lemon
  • Salt and pepper to taste
  • 1 tbsp sunflower oil

 

Directions

  • Heat a large pan on a medium heat on the hob and add a splash of sunflower oil. Add there chicken and brown off then set aside.
  • In the same pan add the onion and sauté for 4 minutes until brown. Add in the chorizo, peppers and spices and cook for a further 3 minutes. Then add in the puree and cook for another minute.
  • Add the rice, stock, tomatoes and chicken back to the pot and simmer for 20 minutes.
  • Check and stir from time to time and add more water where necessary.
  • When the rice is cooked through add the seasoning and lemon juice and stir through.
  • Careful, it’s filling! It also re-heats in the microwave amazingly so take the rest to work with you tomorrow!

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HERB CRUSTED PORK FILLET, GARLIC POTATOES WITH FETA, GREEN BEANS AND TOMATOES

A mixed contibution for this gem, Herb crust from Mr McGill, The rest from Mr Wilkinson. Garlic and feta potatoes are immense!

Each portion is packing in  542 Calories/Protein 46/Carbs 40/Fat 22. Recipe serves 2.

Ingredients

For the herb crust

  • 75g parsley
  • 75g chives
  • 2 tbsp grated parmesan
  • 2 tbsp breadcrumbs
  • 1 tbsp lemon zest
  • 1 tsp cracked black pepper
  • 1 tbsp sunflower oil

For the rest….

  • 300g of pork fillet (in two portions)
  • 2 tbsp dijon mustard
  • 300g maris piper potatoes
  • 50g feta
  • 2 cloves of garlic (minced)
  • 1 tbsp sunflower oil
  • 2 tbsp oregano
  • 200g green beans
  • 100g cherry tomatoes

Directions

  • Place the ingredients for the crust in a bowl and use a stick blender to blitz into a fine (slightly moist) crumb.
  • Remove any excess fat from the pork fillet, heat a small frying pan, splash in a little oil and seal all sides of the pork (no more than a minute). Place the pork to one side and allow to cool for at least 30 minutes.
  • Pre-heat your oven to gas mark 7 or 220 degrees.
  • Chop the potatoes into 1cm cubes. Place in a bowl and drizzle with a tbsp of oil, the oregano and garlic. Stir together until thoroughly combined. Place on a baking tray and into the oven for 40-50 minutes turning half way through.
  • With 20 minutes to go on the potatoes brush the pork fillet with dijon mustard and cover generously with the crumb.
  • Place the pork in the oven above the potatoes for 10 minutes. Allow to rest for 10 minutes afterwards.
  • Finally steam the green beans for 5 minutes then add to a frying pan with the tomatoes for 2 minutes.
  • Serve as shown in the picture. Sprinkle the potatoes with feta to finish.
  • Enjoy!

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HONEY, GARLIC AND GINGER STEAK

I made this little treat for Mrs Wilkinson last week and it went down rather well. It’s inspired by one of my good friends and former colleagues who had a similar dish on a restaurant menu. Here’s my leaned out version. Packed full of flavour and ready in minutes (except the sweet potato mash – check out our new e-book for the recipe COMING SOON)

Each portion is packing in  559 Calories/Protein 37/Carbs 78/Fat 11. Recipe serves 2.

Ingredients

For the marinade

  • 2 tbsp light soy sauce
  • 1 tsp ginger finely chopped
  • 2 cloves of garlic crushed
  • 3 tbsp honey
  • 1 tsp sesame oil

For the rest….

  • 2x 125g rump steaks fat trimmed off
  • 150g sweet potato mash (per person)
  • 200g tenderstem broccoli

Directions

  • Place the honey in a saucepan and bring up to a simmer. Take off the heat and stir through the rest of the marinade ingredients and then cool.
  • Take the steaks and trim off any excess fat. Place into the marinade and leave for an hour (or more if you’ve got the time)
  • Heat a frying pan on a medium heat, cook the steaks for 2 minutes either side (for pink). Set aside for 5 minutes to rest.
  • Heat the sweet potato mash
  • Steam your broccoli
  • TIP-any extra marinade place in the steak pan after they’re done and reduce for a couple on minutes and pour over the top when you’re done.
  • Serve as shown in the image.

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FIT FOOD GUIDE – QUICK CHICKEN GYROS

We’ve done pork but this chicken gyros might be even better!

Quick mix and marinade for a Greek treat this bank holiday.

Each Gyros is packing in  353 Calories/Protein 33/Carbs 44/Fat 5

Ingredients 

FOR THE GYROS

  • 500g chicken breast in 1cm slices
  • 3 tbsp 0% fat yoghurt
  • 1 tbsp oregano
  • 1 tsp Mediterranean rock salt
  • 1 tsp garlic
  • 1 lemon juice and zest
  • 1 red onion thinly sliced
  • handful of cherry tomatoes cut into quarters
  • 4 soft round pittas
  • 8/10 coriander leaves

For the Tzatziki 

  • 1/2 cucumber diced
  • 3 sprigs of fresh dill finely chopped
  • 2 cloves of garlic minced
  • 1 tbsp red wine vinegar
  • 3 tbsp 0% fat yoghurt
  • salt and pepper

Directions

  1. Slice the chicken and place in a bowl with 3 tbsp yoghurt, the lemon, oregano, garlic and salt. Mix well and cling over the bowl and allow to sit in the fridge for an hour (or over night if possible)
  2. Next mix all the tzatziki together in a bowl and also fridge.
  3. When the chicken is ready. heat a skillet to a medium high heat and add a little oil.
  4. Drain the excess moisture from the chicken before frying. Cook for 5 minutes on one side before turning to finish.
  5. Toast your pittas and top with tzatziki, red onion, tomato and the chicken.
  6. Serve with freshly ripped coriander.

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FIT FOOD GUIDE – ULTIMATE ROAST POTATO

If you don’t love a roast potato just let me know so I can never speak to you again. Great, thanks, heres the recipe for an absolute beauty of a potato…..

Each 125g portion is packing in  140 Calories/Protein 3/Carbs 23/Fat 4

Ingredients (Makes 8 portions)

  • 1 kg King Edward potatoes
  • 5 garlic cloves, broken with the flat part of a knife
  • 3 large sprigs of rosemary broken up
  • 2 tbsp of sunflower oil
  • salt and pepper

Directions

  1. Peel the potatoes and rinse in cold water, dry with a bowl and chop into roast potato sized pieces!
  2. Heat a large pan of water until gently bubbling.
  3. Place in the potatoes and bring to the boil then cook for 6 minutes.
  4. Drain the potatoes into a large colander and then chuff them about to rough up the edges of the potatoes.
  5. Grab your baking tray and place on the hob with the heat on.
  6. Add the oil, rosemary and garlic and heat for a minute.
  7. Add your potatoes in and fry for 3 minutes turning occasionally. This part is vital as it will start to crisp them up.
  8. Place in a preheated oven(180’c/Gas Mark 6) for 30 minutes, turn them over and place back in for 20-30 minutes depending on how big the potatoes are and how crispy you want them to be!
  9. Serve with our perfect roast pork recipe ….coming soon.

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FIT FOOD GUIDE – SPICED CARROT SOUP

We may have had a brief heat wave but this beauty of a soup is the perfect winter/spring lunch prep. Its tasty and really low cal. Have it with some crusty sour dough and top with omega 3 seeds for a nutrient packed lunch!

Each soup portion is packing in  140 Calories/Protein 4/Carbs 22/Fat 4

Ingredients (Makes 8 portions and can be frozen)

  • 1 kg diced carrots
  • 10g ground cumin
  • 10g coriander
  • 10g curry powder
  • 10g dried chillis
  • 15g sunflower oil
  • salt and pepper
  • 1 ltr of water
  • 200g of kale

Directions

  1. Heat a large pan, add the oil and the carrots and spices and sweat down for 5 minutes.
  2. Add 1 ltr of water and cook for 15 minutes until the carrots begin to soften.
  3. Blend for around 5 minutes until the soup is velvety smooth.
  4. At the same time on a tray season some kale and place in a preheated over (180’c) for 4 minutes.
  5. Serve in a cup because you’re trendy and top with omega 3 seeds and crispy kale.

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